Pagelleten's log.

Dumbell press
12 X 22 kg
12 X 22 kg
5 X 37 kg
8 X 42 kg
8 X 42 kg
8 X 42 kg
8 X 42 kg
6 X 42 kg
17 X 28 kg
15 X 28 kg

Barbell incline press
12 X 30 kg
12 X 30 kg
8 X 70 kg
8 X 70 kg
8 X 70 kg
6 X 70 kg
6 x 70 kg
18 X 40 kg

Dumbell fliers
12 X 8,5 kg
8 X 17 kg
8 X 17 kg
8 X 17 kg
8 X 17 kg

ATTG squat
12 X 20 kg
10 X 40 kg
7 X 100 kg
7 X 100 kg
7 X 95 kg
7 X 95 kg
5 X 95 kg
15 X 60 kg
18 X 50 kg

Legpress
12 X 90 kg
12 X 90 kg
8 X 210 kg
8 X 210 kg
8 X 210 kg

Sitting leg curls
12 X 50 kg
12 X 50 kg
8 X 70 kg
8 X 70 kg
8 X 70 kg
8 X 70 kg
20 X 50 kg
15 X 50 kg

Hammercurls
12 X 14,5 kg
12 X 14,5 kg
6 X 27 kg
8 X 24 kg
8 X 24 kg
8 X 24 kg
8 X 24 kg
16 X 19,5 kg
14 X 17 kg
18 X 14,5 kg
15 X 14,5 kg

Cable preacher curls
12 X 25 kg
12 X 25 kg
8 X 55 kg
8 X 55 kg
8 X 55 kg
8 X 55 kg
7 X 55 kg
14 X 35 kg
17 X 30 kg
15 X 30 kg

Dips
12 X BW
12 X BW
8 X BW + 25 kg
8 X BW + 25 kg
8 X BW + 25 kg
8 X BW + 25 kg
18 X BW + 5 kg
18 X BW + 5 kg

Rope pushdowns
12 X 20 kg
12 X 20 kg
8 X 32,5 kg
8 X 32,5 kg
8 X 32,5 kg
8 X 32,5 kg
18 X 25 kg
18 X 25 kg
18 X 25 kg

Military press
12 X 20 kg
10 X 30 kg
10 X 30 kg
8 X 50 kg
8 X 50 kg
8 X 50 kg
8 X 50 kg
15 X 30 kg
14 X 30 kg

Lateral raises SS. front raises
12 X 4,5 kg >>>>>>>>>>12 X 4,5 kg
8 X 12 kg >>>>>>>>>> 8 X 12 kg
8 X 12 kg >>>>>>>>>> 8 X 12 kg
8 X 12 kg >>>>>>>>>> 8 X 12 kg
8 X 12 kg >>>>>>>>>> 8 X 12 kg
15 X 8,5 kg >>>>>>>>>> 8 X 8,5 kg

Mave
alt for lang tid siden kunne jeg godt mærke

Dumbell press
12 X 24 kg
12 X 24 kg
5 X 37 kg
8 X 44,5 kg
8 X 44,5 kg
8 X 42 kg
8 X 42 kg
18 X 28 kg
16 X 28 kg

Barbell incline press
12 X 30 kg
12 X 30 kg
8 X 70 kg
8 X 70 kg
8 X 70 kg
8 X 70 kg
8 x 70 kg
18 X 40 kg

Dumbell fliers
12 X 8,5 kg
8 X 19,5 kg
8 X 19,5 kg
8 X 19,5 kg
8 X 19,5 kg

Nyt program, et herinde fra

A1 - military press
5 X 35 kg
5 X 40 kg
5 X 45 kg
5 X 52,5 kg
5 X 57,5 kg
5 X 5 @ 45 kg

A2 - chinups
10 X 5 @ BW

B1 - squat i smithstativ til forlår
8 X 20 kg
10 X 5 X 40 kg

B2a - hanging leg raises
5 X 10 X BW

B2b - Rumænsk dødløft
5 X 8 X 40 kg

C1 - plate raises
10 X 5 X 20 kg

C2 - Stiffarm kickback
10 X 5 X 8,5 kg

Søndersø i Viborg rundt

00:33:53

A - Dødløft
5 X 85 kg
5 X 97,5 kg
5 X 112,5 kg
5 X 125 kg
5 X 140 kg
5 X 5 @ 112,5 kg

B1 - Chest supported rows
5 X 37,5 kg
5 X 45 kg
5 X 50 kg
5 X 57,5 kg
5 X 62,5 kg
5 X 5 @ 50 kg

B2 - Bænkpres
10 X 5 @ 82,5 kg

C1 - Seated incline db curls
10 X 5 @ 14,5 kg

C2 - Skull crushers
10 X 5 kg @ 27,5 kg

A1 - dips
5 X BW
5 X BW
5 X 10 kg
5 X 20 kg
5 X 30 kg
5 X 5 @ 10 kg

A2 - straight pullups
10 X 5 @ 35 kg

B1- squat
5 X 20 kg
5 X 60 kg
6 X 5 @ 80 kg

B1a - cable crunhes
12 X 25 kg
6 X 37,5 kg
4 X 5 @ 37,5 kg

B1b- sitting leg curls
5 X 65 kg
4 X 8 @ 65 kg

C1- Læg
10 X 5 @ 100 kg

C2 - External rotations
10 X 5 @ 7 kg

A - Squat i smith til forlår
10 X 20 kg
10 X 5 X 45 kg

B1 - chinups
4 X 5 @ BW
5 X BW + 7,5 kg
5 X 5 @ BW

B2 - mili
10 X 5 @ 45 kg

C1 - hammercurls
15 X 11 kg
1 X 10 @ 19 kg
9 X 10 @ 17 kg

C2 - rope pushdown
15 X 15 kg
10 X 10 @ 22,5 kg

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Pagelleten's log.

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